Warm-up:
200m Run then 3rds of:
2 Wall Walk
8 Half Kneeling Single Arm Dumbbell Press

Strength:
Push Press
10×60%, 8×70%, 6×75%, 4×80%

Workout of the Day
600m Run
50 Alternating Dumbbell Snatch
40 Russian Twists with ball
30 Ball Slam (25/15)
20 Single Arm Overhead Waling Lunges